Single-arm overhead cable extension

The same extension with the long head stretched, but with the constant tension of a cable: unlike the dumbbell, the exercise never rests at the bottom.

• Isolation
• Cable
• Beginner

How to do it

• Low pulley and one step in front of the anchor
• Elbow high and fixed, pointing forward
• Extend all the way without moving the shoulder
• Let the cable stretch the triceps on the way back

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting the elbow drop and turning it into a press
• Leaning the torso to help
• Loading so much the shoulder gets pulled out of place

Muscles worked

Primary

• Triceps

Alternatives

• Single-arm dumbbell triceps extension
• Overhead Cable Triceps Extension
• Single-Arm Cable Triceps Extension